It’s normal for children to feel anxious sometimes. Some children may feel it more often or more intensely than others. As a caregiver, you play an important role in helping your child feel safe, seen, and supported. 

Once your child understands what anxiety is, they can learn simple tools to manage it. These strategies can help them feel calmer and more in control. 

Try These Calming Tools 
Children can learn ways to calm their minds and bodies. Here are a few to try together: 

• Deep Breathing: Breathe in slowly through your nose, hold it, then breathe out slowly through your mouth. Try counting: “Breathe in… 1, 2, 3… Breathe out… 1, 2, 3.” 
• Grounding Game (5-4-3-2-1): Help your child name 5 things they see, 4 things they can touch, 3 things they hear, 2 things they smell, and 1 thing they taste or like. 
• Muscle Relaxing: Have your child squeeze their hands into fists, then slowly relax. Try it with other muscles too—shoulders, arms, legs. 
• Imagine a Happy Place: Ask your child to close their eyes and picture a calm place, like the beach or a treehouse. 
• Positive Words: Help your child say kind things to themselves like, “I am brave,” or “I can handle this.” 

Use Creative Outlets 
Drawing, painting, writing stories, playing music, or dancing can help kids express feelings they might not know how to say. 

When to Get More Help 
If your child’s anxiety gets worse, doesn’t go away, or stops them from doing everyday things, it’s okay to ask for help. Talk to your child’s doctor or a counselor. Therapy can teach kids tools to feel better. 

Sometimes, children may also need medicine to help with anxiety, but this is usually used with counseling. Your doctor can help you decide what’s best. 

You Are Not Alone 
Other families go through this too. Support groups for children and caregivers can help you connect with others who understand. Talking with other caregivers can remind you that you’re not alone. 

We are here to help!

Imagine Pediatrics is dedicated to improving the health and lives of children with special health care needs. We provide 24/7 virtual and in-home care and support. We don’t replace your child’s current care team. We work with them to give your child more access to the high-quality care they need, whenever they need it – right from home. Our services are often at no cost if they are part of your child’s existing health plan benefits. Learn more about us here or call us (833) 208-7770.